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Stiff-Legged Barbell Good Morning being performed with proper form
Stiff-Legged Barbell Good Morning demonstration video — proper form for the full movement.

How to do a Stiff-Legged Barbell Good Morning

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
2,081,688
Popularity Rank
124th
Difficulty
Beginner
Lower Back Strength
95 mSCORE 4th
Equipment Required

Workouts with Stiff-Legged Barbell Good Morning

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Hamstrings, Glutes

    Instructions for Proper Form

    Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.

    1. Set the barbell just below shoulder height and grab ahold the barbell outside shoulder-width.
    2. Squeeze your shoulder blades together and brace your core.
    3. Quarter squat underneath the barbell to place it on the base of your neck before lifting and stepping back and planting your feet shoulder-width apart.
    4. Keeping your heels planted firmly on the ground, descend the barbell by hinging your hips backward allowing your knees to only slightly flex and remain stationary.
    5. Keep your spine straight and once you have angled your torso to 45 degrees from the floor, extend to return to the starting position.

    Weight & 1 Rep Max Calculator

    Average Stiff-Legged Barbell Good Morning standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      35
      lbs
      1 Rep Max
      45
      lbs
    • intermediate
      8
      reps
      40
      lbs
      50
      lbs
    • advanced
      8
      reps
      45
      lbs
      55
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Stiff-Legged Barbell Good Morning

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